Pan Fried Fish

Pan Fried Fish
Pan Fried Fish Header

Either a Keto Pan Fried Fish or your Classic Old Fashioned Pan Fried Fish recipe. Except instead of using flour, it’s replaced with a marvellous Seasoned Flour that is perfect for coating the Fish and frying up crisp with a nice texture, color and flavor. The Fish Fillet can then be topped with Butter and garnished or used on a Buttered & Toasted Hamburger Bun with Lettuce & Pepper Zing Mayo for a Fried Fish Fillet Burger or Sandwich.

This is an excellent Easter Fish recipe, often consumed over the Easter Holidays, particularly on Good Friday. Although it can be a part of a weekly meal plan like Fishy Fridays or Frydays where Fried or Pan Fried foods are consumed. You could even do a Seafood Saturday or Sunday.

All White Fish is excellent for Pan Frying, such as Cod, Haddock, Bass and even Smelt. Other types such as Trout is also prepared and pan fried this way. Both Mackerel & Salmon can also be breaded on the flesh side, leaving the skin to fry up crisp or just seasoned and Pan Fried for a Keto Pan Fried Fish.

Pan Fried Bass garnished with Aleppo and Dill

Pan Fried Bass garnished with Aleppo and Dill Weed with a squeeze of Lemon Juice. From a whole Filleted Bass.

Pan Fried Cod and Roasted Sweet Potatoes

Pan Fried Cod with Butter, Lemon Juice, Aleppo and Dill. Served with Roasted Sweet Potatoes.

A serving of Fish, or anything for that matter, really depends on appetite, activity level and any side dishes. Below is a guideline, more can certainly be consumed if you are on a high protein diet.

A serving size of a White Fish is about 5-8 oz or 140g – 227g, depending on the Fish. Salmon for instance, has a suggested serving size of 4-5 oz or 112g-140g. With smaller Fish like Smelt or Blue Jack Mackerel, use more than one to reach a decent or filling serving size.

These are approximate times and may vary based on variables such as the type of Fish, the exact thickness of the fillet, the temperature of the Fish before pan frying, and the heat of your cooking surface. Always check for doneness by testing the Fish with a fork. It should flake easily and be opaque throughout when fully cooked. An internal temperature of 145F/63C.

  • Smaller or thinner Fish at about 1/2 inch, pan fry for about 2–3 minutes per side.
  • With thicker fillets at about 1 inch, pan fry 3–4 minutes per side.
  • For Fish fillets thicker than 1 inch, pan fry for 4–5 minutes per side, or slightly longer, depending on desired doneness.

Use a high smoke point Oil and don’t overcook the Fish, as it can become dry and less flavorful.

While 145F/63C is a catch-all internal temperature for all Fish. Some Fish can be cooked with an internal temperature less than this. Salmon, Cod or Trout for example, can be cooked to an internal temperature of 130-135F/54-57C for medium or 140-145F/60-63C for well done.

To thaw Fish Fillets quickly, place frozen Fish Fillets into a large sealable bag, so no water can get in. Place into a pot of cold water to thaw. It can take anywhere from 30 minutes or longer, depending on the thickness.

For refrigerator thawing overnight, take the Fish out of the freezer and refrigerate overnight. It can take anywhere from 8 to 24 hours to thaw. You can also remove the Fish from the packaging and place on a rack with a catch pan underneath, to catch any drippings and cover to thaw in the fridge overnight. This will ensure a drier Fish that isn’t waterlogged from sitting in its own liquids.

This Seasoned Flour is a blend I often use with various Seafoods and is a wonderful coating for Pan Fried Fish. Press the Seasoned Flour into the Fish very well and shake off any excess.

For small batches, portion out the Seasoned Flour. Saving half for later and using the other half to coat the Fish, depending on how much you are frying up.

Seasoned Flour
  • 1/3 C Corn Flour, All Purpose Flour, & Barley Flour, each
  • 1 Tbl Sea Salt
  • 1/4 tsp Black & White Pepper, each
  • 1/8 tsp Cayenne Pepper

Keto Pan Fried Fish omits the breading and uses the Salt & Pepper blend to season the Fish or any other Keto Seasonings. Everything else is the same. Optionally, remove the Fillets when done and strain out the Oil, to add Butter and return the Fillets to the pan, just to coat in Butter before removing and serving. You can also just spread Butter over top and garnish before serving.

Salt & Pepper Blend
  • 1 Tbl Sea Salt
  • 1 tsp Black Pepper
  • 1/2 tsp White Pepper

For a Breaded version or a Fish Fillet with Panko or Bread Crumbs, run the Fish through your traditional breading station.

  1. Coat the Fish Fillet in Seasoned Flour, shaking off any excess.
  2. Dip in an Egg mixture of 1 Egg and 1 Tbl of Cod water, whisked really well.
  3. Finally coat in Panko Flakes or Bread Crumbs
  4. Pan Fry the same way, but use a bit more oil for more coverage and even browning and crispness.

Pan Frying fish is easy and only takes a few minutes per side. Once done pan frying, it needs to be served right away. For this reason, any side dishes should be prepared first and rested. The Pan Fried Fish will be ready in minutes.

Cod Fillet in Seasoned Flour

Coat the fully thawed Fish Fillets with the Seasoned Flour, pressing it into the fish. Shake off any excess and place on a wired rack so that it can absorb the breading and come to room temp before searing.

For Keto, season the Fish with Salt & Pepper or other seasonings and omit the breading.

Pan with 1 quarter cup of Oil

Place a thick bottom pan or skillet over medium heat for a few minutes until hot. Add enough fat to coat the bottom of the pan generously, and wait until there are wisps of smoke.

About 1/4 C of Oil or more, depending on pan size. Use a high smoke point Oil.

Pan Fried Cod with Seasoned Flour

Add the Fish Fillets and cook about 2–3 minutes per side for 1/2 inch or 3–4 minutes per side for 1 inch or until opaque and flaky, depending on thickness. An internal temp of 145F/63C.

Don’t move it around, it should free up from the pan easily.

Pan Fried Cod with Butter, Lemon Juice, Aleppo and Dill

Plate and optionally garnish or add some other ingredients and serve right away, with prepared sides.

This one is Cod with Butter, Lemon Juice, Aleppo Chili Flakes and Dill Weed.

Try the Fish on a Buttered & Toasted Hamburger Bun with shredded Lettuce & Pepper Zing Mayo. Optionally with more Pepper Zing Mayo or Ketchup on the crown. You can also use Tartar Sauce in place of the Pepper Zing Mayo.

Pepper Zing Mayo
  • 1/4 C Hellmann’s Mayonnaise
  • 1/2 tsp Lemon Juice
  • 1/8 tsp Salt & Pepper Blend
Open Face Pan Fried Fish Burger

This Fish Fillet Burger, was made with a Cod Fillet, using the thicker part and the thinner (tail) part sliced off at an angle. The thicker part is used for the Fillet Burger or Sandwich.

Pan Fried Fish Burger
Pan Fried Fish Pin

Pan Fried Fish

Either a Keto Pan Fried Fish or your Classic Old Fashioned Pan Fried Fish recipe. Except instead of using flour, it's replaced with a marvellous Seasoned Flour that is perfect for coating the Fish and frying up crisp with a nice texture, color and flavor. The Fish Fillet can then be topped with Butter and garnished or used on a Buttered & Toasted Hamburger Bun with Lettuce & Pepper Zing Mayo for a Fried Fish Fillet Burger or Sandwich.
Prep Time5 minutes
Cook Time10 minutes
Servings: 4 portions

Equipment

  • 1 Mixing Bowl
  • 1 Skillet

Ingredients

  • 4 Fillets White Fish - Fully thawed, Cod or Bass or other White Fish
  • 1/4 C Neutral Oil - or more, High smoke point

Seasoned Flour

  • 1/3 C All Purpose Flour, Barley Flour & Corn Flour - each
  • 1 Tbl Sea Salt
  • 1/4 tsp Black & White Pepper - each
  • 1/8 tsp Cayenne Pepper

Instructions

  • Combine the Seasoned Flour ingredients in a bowl and mix well.
    With each Fillet, toss in the seasoned flour, pressing it in and shake off any excess before setting aside and repeating with the remaining fillets.
    For a Keto Pan Fried Fish, omit the Seasoned Flour and season the Fish with Salt & Pepper.
  • Heat a Skillet up over medium heat and wait for it to get hot. Add the Oil, ensuring there is enough to coat the bottom of the pan generously, and wait until there are wisps of smoke.
  • Add the fillets in to sear about 2–3 minutes per side for 1/2 inch or 3–4 minutes per side for 1 inch, depending on thickness. If they are thicker, it may take 4–5 minutes per side.
    Ensure the Fish is opaque all the way through and flakes easily, or an internal temperature of 145F/63C.
  • Transfer to a plate and garnish to serve right away.
    Optionally spread butter and sprinkle Aleppo & Dill Weed with a squeeze of lemon juice over top, or serve with lemon wedges that can be squeezed over the fish if desired.

Notes

 
Instead of garnishing, you can use the Fish Fillet for a Fish Fillet Burger. Butter & Toast the Hamburger Buns and top with Lettuce & Mayo or Tartar sauce. 
Course: Lunch, Main Course
Cuisine: Canadian
Keywords: Breaded Pan Fried Fish, Keto Pan Fried Fish, Pan Fried Fish, Pan Fried White Fish
Author: JAH
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